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Training Log Archive: ColmM

In the 7 days ending Feb 14:

activity # timemileskm+mload
  Running12 11:56:57 85.2(8:25) 137.11(5:14) 14781622.4
  Total12 11:56:57 85.2(8:25) 137.11(5:14) 14781622.4

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Sunday Feb 14 #

12 PM

Running 1:54:51 intensity: (1:42:21 @2) + (7:30 @3) + (5:00 @4) 22.07 km (5:12 / km) +280m 4:54 / km
ahr:129 max:164 shoes: inov8 Roclite 280

Solo long run. Feeling pretty good and moving alright for the most. Went into Brookes for 20min steady at the end. Going fine, the pitches are nicely solid now due to the cold. On the 2nd lap of the pitches my stomach went and thought I was about to get sick, so had to stop and take a break. Called it there and headed home instead of finishing it out and getting to 25km as planned. I had done about 12'30 at 4:2x pace, but forgot to lap it afterwards.
Stayed up a bit late drinking beers and a little wine, so that was probably a bit stupid before a long run with some quicker stuff. Shall try to respect the body a little more in future.

Saturday Feb 13 #

10 AM

Running 1:26:28 [2] 16.55 km (5:13 / km) +35m 5:10 / km
ahr:120 max:136 shoes: Asics Gel Nimbus 22

Easy miles with Euan. Wore the old nimbus as they seem a little more cushioned than the newer ones (may just be better worn in), and they felt nice on the legs, but not many miles left in them.
Legs generally feeling a little stuff, but pretty good mostly.

Friday Feb 12 #

9 AM

Running 26:53 [2] 5.07 km (5:18 / km) +66m 4:59 / km
ahr:117 max:149 shoes: Asics Gel Nimbus 22

Short morning loop, as usual under pressure to get back in time for a lecture.
1 PM

Running 1:14:28 intensity: (44:28 @2) + (30:00 @5) 16.02 km (4:39 / km)
ahr:132 max:164 shoes: Asics Gel Nimbus 21

3x (4’, 3’, 2’, 1’ [1’]) [2’].

Went out to the reservoir to do it, because I could mostly, but there aren’t too many decent spots with a good surface to do sessions, and since lots of the pitches are very muddy at the moment this is a handy option.
Went with Euan and he went and did a 10k time trial while I did the reps, and with my recoveries etc we were pretty similar. I jogged the occasional recovery back a bit to link us a bit closer, but it worked well as it was.
Reps all over the shop and didn’t get much of the speed intended because of heavy winds, and unwilling legs, but look, still efforts in there.
Have mostly planned out the next block but after some discussions with Toni it will need a little updating, but left the sessions this week as they were and will think about it over the weekend.
Left calf a little tight despite my confidence that they would manage - it is fine, still confident, but probably the necessary sign that I need to ease into to harder stuff, or do more calf work (well actually both). Mixed the session between the grass and road but a bit more on the road end. Anyway, good stuff.

Thursday Feb 11 #

3 AM

Running 20:27 [2] 3.29 km (6:13 / km)
ahr:124 max:133

1 PM

Running 20:00 [2] 4.04 km (4:57 / km) +13m 4:52 / km
ahr:121 max:128 shoes: Asics Gel Nimbus 21

Easy short lunch one, and picked up by bike whose lock had previously frozen.
4 PM

Running 52:48 [2] 10.03 km (5:16 / km) +32m 5:11 / km
ahr:122 max:140 shoes: Asics Gel Nimbus 21

Split the run with a kickabout in uni parks.

Wednesday Feb 10 #

8 AM

Running 27:38 [2] 5.1 km (5:25 / km) +67m 5:05 / km
ahr:114 max:140 shoes: Asics Gel Nimbus 21

Easy morning jog, not a lot to report, did the short morning loop.
4 PM

Running 1:26:14 intensity: (59:14 @2) + (27:00 @5) 16.95 km (5:05 / km) +465m 4:28 / km
ahr:124 max:164 shoes: Asics Gel Nimbus 21

6 x cyclist dismounts, 6x 1min hills.

Solo today, and during daylight which made the whole thing a bit weird.
Struggling to really get going and stay concentrating during the cyclist dismounts and ran about 10sec slower than I might usually, but with no James, no complaints. Moving reasonably well on the 1 minuters, but I was getting cold. Bloody chilly out and I was doing the reps in a t-shirt and gloves.
Decent session overall, tough as it was a bit more than the others recently. but good to have done.

Tuesday Feb 9 #

12 PM

Running 1:43:04 [2] 18.2 km (5:40 / km) +232m 5:19 / km
ahr:121 max:177 shoes: inov8 Roclite 280

Easy lunch run with Euan, out through the golf course and on towards Bagley. Nearly nailed the Bagley but lack of confidence did me in this time, think I have it now for future though. Chilly and lightly snowing on us, but sunny.

Monday Feb 8 #

11 AM

Running 35:25 [2] 7.04 km (5:02 / km) +87m 4:44 / km
ahr:170 max:182 shoes: inov8 Roclite 280

Easy morning loop with James after a lecture. A light dusting of snow which made it very enjoyable really.
5 PM

Running 1:08:41 [2] 12.74 km (5:23 / km) +200m 5:00 / km
ahr:128 max:174 shoes: Asics Gel Nimbus 21

Easy golf loop, started with James, but some niggles meant he had to turn back. Lovely evening and I enjoyed myself out there. Nice to be out on golf loop again in some slightly firmer conditions thanks to the frost.

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